Feeling stuck is a common experience during times of uncertainty, low motivation and difficulty completing tasks. It can also be caused by an inability to change an unhealthy lifestyle or a lack of personal or professional goals.
This anxiety symptom can come and go rarely, occur frequently, or persist indefinitely. It can accompany or precede an escalation of other anxiety sensations and symptoms, such as nervousness, feelings of dread and fear, elevated stress levels, hyperstimulation, and sweating. Alternatively, the stuck thought anxiety symptom can occur by itself.
It is often unclear whether there actually is food or some other object stuck in the throat (globus pharyngeus). The sensation of something being stuck usually does not cause much pain and is more of an uncomfortable, persistent annoyance than a serious medical problem. Continuing to cough and try to clear the throat, however, may irritate the lining of the esophagus and make the feeling stick around even more.
If the sensation is real, a healthcare provider will usually recommend some tests to see if there is an actual physical cause. In the meantime, there are some things that can be done to help the situation. For example, a healthcare provider might ask you to swallow a piece of bread or banana, which can help the food slide down into the stomach, or some lubricant, such as butter, might be used to lubricate the throat so the food can slide down more easily.
Stuck thoughts, or intrusive unwanted and repetitive thoughts, concepts, mental images, songs, or melodies, that seem to get stuck in your mind and won’t leave are often referred to as earworms and are associated with anxiety disorder. These types of thoughts can be about one thing, can switch between different subjects, or can even include voices that you hear in your head.
For many people, earworms are caused by stress and their effects are increased during periods of heightened stress. The good news is that there are a number of strategies you can use to eliminate them, including getting enough sleep, distracting yourself, and chewing gum.
Getting unstuck often requires a fresh perspective on life and what is most important to you. Spending time with friends, doing some exercise, or learning a new skill can all help to give you the perspective and energy you need to move forward. Keeping your goals and priorities in mind is another useful strategy, along with setting small, measurable, attainable, and realistic (SMART) actionable objectives that can be accomplished. Setting clear goals can help you to focus your energy on the most important things in life and to stay motivated when obstacles arise. It is also a good idea to develop a mindset that views setbacks, failures, and feeling stuck as part of the process. This can be a difficult task for many, but it is essential to overcoming the feeling of being stuck.